The DPP Start Now Eating Plans

The attached DPP Start Now eating plans for 1000-1200 and 1500 calories have been designed for use by lifestyle participants in the DPP Spring Training program.  However, these plans may also be used at any point during the intervention to help participants lose weight.  

Here are some guidelines for using the plans with participants:
1.	When you present one of the plans to a participant, emphasize that the plan is to be followed exactly for eight weeks, repeating the four weeks of menus twice.  Following them exactly is important because it is the structure of eating plans that is so helpful to many people.  We strongly encourage you to err on the side of not modifying the plans.  If there is an individual participant who cannot follow these plans (e.g., a participant who does not eat meat or has a food allergy), make necessary modifications before the participant takes the plans home.      

At that end of the first four weeks, participants may choose to recommit to the meal plans or develop individualized modifications with their Coach and then attempt to follow the modified meal plans exactly for the additional four weeks.

2.	The eating plans were developed based on the following patterns (the patterns are not intended for participants but may help you if you need to modify the plans):

1000-1200 Calories
C	Breakfast:  200-250 calories.  Exchanges:  1 starch, 1 skim milk, 1 fruit.
C	Lunch:  300-350 calories.  Exchanges:  2 starches, 2 ounces lean meat, 1 fat, 1 vegetable.
C	Dinner:  400-450 calories.  Exchanges: 2 starches, 3 ounces lean meat , 2 vegetables, 1 fruit.  (The main dishes are vegetarian twice a week, chicken twice a week, red meat once a week, fish once a week, and pork once a week.)
C	Snack:  100 calories.  Exchanges:  1 skim milk.

1500 Calories
C	Breakfast:  350 calories.  Exchanges: 3 starches, 1 fat, 1 skim milk, 1 fruit.  (Same as 1000-1200 plan plus 2 slices toast and 1 teaspoon margarine.)
C	Lunch:  300-350 calories.  Exchanges:  2 starches, 2 ounces lean meat, 1 fat, 1 vegetable.  (Same as 1000-1200 plan.)
C	Dinner:  500 calories.  Exchanges: 2 starches, 3 ounces lean meat, 1 fat, 2 vegetables, 1 fruit.  (The main dishes are vegetarian twice a week, chicken twice a week, red meat once a week, fish once a week, and pork once a week.)  (Same as 1000-1200 plan plus 1 teaspoon margarine.)
C	Snack:  300 calories.   Exchanges: 1 skim milk, 2 starches, 1 fruit.  (Same as 1000-1200 plan plus pretzels or cookies and fruit.)
Note:  The eating plan for 1500 calories was calculated using regular margarine.  Point out to participants that they will save calories and fat by using a low-fat or fat-free margarine.  

3.	The eating plans provide an average of 800 mg. calcium per day, from miscellaneous foods as well as from major sources of calcium such as milk, yogurt, pudding, and frozen yogurt.  Adults between the ages of 19 and 50 need 1000 mg. calcium per day and those 50 years and older need 1200 mg. per day.  If participants intend to follow these eating plans for a long period of time, they should supplement them with additional sources of calcium (e.g., by taking a calcium supplement or substituting a high-calcium food for another food of similar caloric content in the eating plan).   For example, participants may want to include additional skim milk or calcium-fortified orange juice (both contain approximately 300 mg. calcium per 8 ounces) or yogurt (350-450 mg. per 8 ounces). 

4.	In developing the plans, we tried to keep the meals very simple to prepare and shop for.  For variety and interest, we added some spices and flavorings to many of the dinner entrees, but participants who do not want to use the specified spices and flavorings can choose to eliminate them or add their own calorie-free flavorings.

5.	We wanted to keep a full day of meal plans on one page, so we went with a much smaller font size than we typically use with participant handouts.  Please enlarge the meal plans for participants who need a larger print. 

Lifestyle Coaches tested the recipes for the dinner entrees, and we revised them based on their  feedback.  Thanks everyone for your help!     

DPP Start Now Eating Plan
1000-1200 Calories
The DPP Start Now Eating Plan

Attached is your DPP Start Now Eating Plan.  It’s designed to help you lose weight without a lot of temptations or decisions to make about food.  What’s more, you won’t need to self-monitor the foods you eat!

Here’s what to do: 
1.	Eat exactly what’s on the plan.  Don’t substitute.  However, if there’s a food you don’t eat (e.g., red meat), talk with your Lifestyle Coach about how to change the plan before you begin.
2.	You may eat any amount of the foods on the Free Foods list.  
3.	Season your foods with calorie-free seasonings such as your favorite herbs, lemon juice, or fat-free condiments.  (Note:  Keep in mind that nonstick cooking sprays do contain fat and calories.  Whenever the eating plans include cooking spray, limit each spray to 2 seconds.  Longer sprays will increase the calorie and fat content of the meal.)
4.	Don’t drink any alcoholic beverages.  Choose from the beverages on the Free Foods list, and aim for eight glasses of water per day.
5.	Important:  Trim all meats of all separable fat before cooking. 
6.	Go food shopping only once a week, if possible.  Go after a meal so you aren’t hungry.  
7.	The shopping list gives the exact amount of food you’ll need each week. Before you go shopping, check off the foods you already have at home.  Add any foods from the Free Foods list you’d like to buy. 
8.	Buy the smallest containers you can.  For example, if you need only 1½ cups of frozen yogurt for the week, buy a pint rather than a quart.  That way, you won’t have a lot of extra food in the refrigerator or freezer to tempt you. 
9.	If possible, cook the amount of food you need, no more.  
10.	Put away any leftovers before you sit down to eat.  If you are cooking for one, you may need to buy more than you will eat during the week, for example, a can of black beans or a pound of hamburger.  Freeze the leftover ingredients that can be frozen, or make double the recipe and freeze half for another week.  If you have leftover fresh vegetables that are on the Free Foods list, such as lettuce, celery, and tomatoes, you may want to enjoy some extra salads (with low-calorie dressing) during the week.
11.	Weigh and measure your food.  Small errors in portion sizes really add up.

Turn the page for your eating plans, and Start Now toward a healthier lifestyle!
DPP Start Now Eating Plan, 1000-1200 Calories, Week 1

	Monday (1178 calories, 17 g. fat)	Tuesday (1013 calories, 17 g. fat)	Wednesday (1095 calories, 15 g. fat)	Thursday (1036 calories, 12 g. fat)	
B	Cereal, cold, 1 cup (any type that is < 110 calories per cup) or hot, ½ cup (oatmeal, cream of wheat, grits)
Fat-free milk, 1 cup 
Orange juice, ½ cup 	Fat-free aspartame-sweetened yogurt, 8 ounces, sprinkled with 
Wheat germ, toasted, 2 Tablespoons
Banana, ½ (or 1 medium apple)	Cereal, cold, 1 cup (any type that is < 110 calories per cup) or hot, ½ cup (oatmeal, cream of wheat, grits)
Fat-free milk, 1 cup 
Orange juice, ½ cup 	Fat-free aspartame-sweetened yogurt, 8 ounces, sprinkled with 
Wheat germ, toasted, 2 Tablespoons
Banana, ½ (or 1 medium apple)	
L	Chicken or turkey sandwich (Spread 1 Tablespoon reduced-fat mayonnaise on 1 slice bread.  Top with 2 ounces chicken or turkey breast, 1 lettuce leaf, 2 slices tomato, and another slice of bread.)
Vegetable soup, 1 cup	Low-calorie frozen entree (any kind with no more than 300 calories, 10 grams of fat)
Tossed salad (Combine 2 cups torn lettuce; 2 slices tomato, chopped; and 2 Tablespoons fat-free dressing.  Toss.)  

	Tuna sandwich  (Combine ½ cup canned tuna in water, drained; 1 Tablespoon reduced-fat mayonnaise; and a dash of ground black pepper.  Spread on 1 slice bread, top with 1 lettuce leaf, 2 slices tomato, and another slice of bread.)
Dill pickle, 1
Carrot sticks, 1 cup	Chef Salad (Combine 2 cups torn lettuce; 2 ounces sliced chicken or turkey breast, chopped; 2 slices tomato, chopped; and 2 Tablespoons fat-free dressing.  Toss.)
Crackers, 8 reduced-fat Triscuits (or 1 serving of any type with no more than 160 calories and 5 grams of fat per serving)	
D	Deviled Steak (Preheat broiler.  Place a 4-ounce (raw wt.) piece of boneless sirloin steak, cut into 1" thick slices, on a broiler pan rack sprayed with cooking spray.  Broil 4 inches from source of heat for 5 minutes.  Turn and broil 4 more minutes for medium-rare or to desired doneness (time will vary depending on thickness).  Meanwhile, combine 1 Tablespoon sherry, 1 teaspoon dry mustard, and 2 Tablespoons Worcestershire sauce in small saucepan.  Cook over medium heat, stirring, until bubbly.  Stir in 1 Tablespoon chopped fresh parsley.  Spoon sauce over broiled sirloin.)
Rice, b cup cooked
Steamed broccoli, 1 cup
Seedless grapes, 1 cup	Broiled Barbecue Chicken (Preheat broiler.  Spray both sides of a 4-ounce  (raw) boned, skinned chicken breast half with cooking spray.  Place on broiler pan rack coated with cooking spray.  Broil 4 inches from source of heat for about 10 minutes, turning often, until no longer pink in center (cooking time will vary).  During last few minutes, brush both sides with barbecue sauce, 1 Tablespoon per side.  Season to taste with salt and pepper.)  
Baked potato, 1 medium, with 2 Tablespoons fat-free sour cream
Frozen mixed vegetables, cooked, 1 cup
Apple, 1	Cooked spaghetti, 1 cup
Bottled pasta sauce, any type with no more than 150 calories and 10 grams fat per cup, ½ cup
Tossed salad (Combine 2 cups torn lettuce; 2 slices tomato, chopped; and 2 Tablespoons fat-free dressing.  Toss.)  
Peach or pear, 1, sliced (or ½ cup canned in water or juice) 	Bean Burrito (Spread 1 fat-free flour tortilla (8" diameter, soft taco size) with ½ cup vegetarian fat-free refried beans.   Heat in oven or microwave until warm.  Top with shredded lettuce, 2 slices tomato, chopped, 2 Tablespoons salsa, and chopped red onion to taste.  Roll and serve with 2 Tablespoons fat-free sour cream.)
Rice, a cup cooked 
Fresh or frozen green beans, cooked, ½ cup
Peach or pear, 1, sliced (or ½ cup canned in water or juice) 	
S	Fat-free aspartame-sweetened yogurt, 8 ounces	Frozen yogurt, ½ cup	Fat-free aspartame-sweetened yogurt, 8 ounces	Frozen yogurt, ½ cup	

DPP Start Now Eating Plan, 1000-1200 Calories, Week 1

	Friday (1131 calories, 10 g. fat)	Saturday (1045 calories, 15 g. fat)	Sunday (1108 calories, 16 g. fat)	
B	Cereal, cold, 1 cup (any type that is < 110 calories per cup) or hot, ½ cup (oatmeal, cream of wheat, grits)
Fat-free milk, 1 cup 
Orange juice, ½ cup 	Fat-free aspartame-sweetened yogurt, 8 ounces, sprinkled with 
Wheat germ, toasted, 2 Tablespoons
Banana, ½ (or 1 medium apple)	Cereal, cold, 1 cup (any type that is < 110 calories per cup) or hot, ½ cup (oatmeal, cream of wheat, grits)
Fat-free milk, 1 cup 
Orange juice, ½ cup 	
L	Low-calorie frozen entree (any kind with no more than 300 calories and 10 grams of fat)
Tossed salad (Combine 2 cups torn lettuce; 2 slices tomato, chopped; and 2 Tablespoons fat-free dressing.  Toss.)  	Crackers, 8 reduced-fat Triscuits (or 1 serving of any type with no more than 160 calories and 5 grams of fat per serving)
Cottage cheese, any type, ½ cup
Pears or peaches, fresh, 2 (or 1 cup canned in juice or water)
	Chicken or turkey sandwich: (Spread 1 Tablespoon reduced-fat mayonnaise on 1 slice bread.  Top with 2 ounces chicken or turkey breast, 1 lettuce leaf, 2 slices tomato, and another slice of bread.)
Vegetable soup, 1 cup
	
D	Fish in Tomato Sauce  (Place a 4-ounce (raw wt.) flounder, sole, haddock, cod, or perch fillet in a microwave-safe dish.  Pour ¼ cup bottled pasta sauce (any type with no more than 150 calories and 10 grams fat per cup) over fish.  Top with 1 Tablespoon finely chopped celery, 3 thin slices red onion, and 3 thin slices of unpeeled lemon.  Cover and microwave on high 2-3 minutes or until fish flakes when tested with a fork.)  
Noodles, 1 cup cooked, tossed with 2 Tablespoons chopped fresh parsley
Steamed broccoli, ½ cup		
Seedless grapes, 1 cup	Maple Chicken  (Preheat broiler.  Spray both sides of a  4-ounce (raw wt.) boned, skinned chicken breast half with cooking spray.   Press freshly ground black pepper into chicken.  Place chicken on a broiler pan rack coated with cooking spray.  Broil 4 inches from source of heat 5 minutes.  Turn and brush with 1 Tablespoon maple syrup.  Broil about 5 minutes or until chicken is no longer pink in center (cooking times will vary), basting with another Tablespoon maple syrup and turning often to prevent burning.  Season to taste with salt and pepper.) 
Dinner roll, 1
Tossed salad with orange slices (Combine 2 cups torn lettuce; 1 orange, peeled and sliced; sliced red onion to taste; and 2 Tablespoons fat-free dressing.  Toss.) 	Ham Steak  (Coat a nonstick skillet with cooking spray.  Place over medium-high heat until hot.  Add a 3-ounce slice of lean, boned ham.  Cook 2-3 minutes per side or until browned.  Mix together 1 Tablespoon water, 2 teaspoons brown sugar, and 2 teaspoons prepared mustard until smooth.  Drizzle over ham.  Cook 1 minute.)  
Baked potato, 1 medium, with 2 Tablespoons fat-free sour cream
Fresh or frozen green beans, cooked, 1 cup
Frozen mixed vegetables, cooked, 1 cup
Apple, 1	
S	Fat-free aspartame-sweetened yogurt, 8 ounces	Frozen yogurt, ½ cup
	Fat-free aspartame-sweetened yogurt, 8 ounces	

DPP Start Now Eating Plan, 1000-1200 Calories, Week 2

	Monday (1106 calories, 16 g. fat)	Tuesday (1123 calories, 13 g. fat)	Wednesday (1127 calories, 14 g. fat)	Thursday (1065 calories, 11 g. fat)	
B	Cereal, cold, 1 cup (any type that is < 110 calories per cup) or hot, ½ cup (oatmeal, cream of wheat, grits)
Fat-free milk, 1 cup 
Orange juice, ½ cup 	Fat-free aspartame-sweetened yogurt, 8 ounces, sprinkled with 
Wheat germ, toasted, 2 Tablespoons
Banana, ½ (or 1 medium apple)	Cereal, cold, 1 cup (any type that is < 110 calories per cup) or hot, ½ cup (oatmeal, cream of wheat, grits)
Fat-free milk, 1 cup 
Orange juice, ½ cup 	Fat-free aspartame-sweetened yogurt, 8 ounces, sprinkled with 
Wheat germ, toasted, 2 Tablespoons
Banana, ½ (or 1 medium apple)	
L	Chicken or turkey sandwich (Spread 1 Tablespoon reduced-fat mayonnaise on 1 slice bread.  Top with 2 ounces chicken or turkey breast, 1 lettuce leaf, 2 slices tomato, and another slice of bread.)
Vegetable soup, 1 cup	Low-calorie frozen entree (any kind with no more than 300 calories, 10 grams of fat)
Tossed salad (Combine 2 cups torn lettuce; 2 slices tomato, chopped; and 2 Tablespoons fat-free dressing.  Toss.)  

	Tuna sandwich  (Combine ½ cup canned tuna in water, drained; 1 Tablespoon reduced-fat mayonnaise; and a dash of ground black pepper.  Spread on 1 slice bread, top with 1 lettuce leaf, 2 slices tomato, and another slice of bread.)
Dill pickle, 1
Carrot sticks, 1 cup	Chef Salad (Combine 2 cups torn lettuce; 2 ounces sliced chicken or turkey breast, chopped; 2 slices tomato, chopped; and 2 Tablespoons fat-free dressing.  Toss.)
Crackers, 8 reduced-fat Triscuits (or 1 serving of any type with no more than 160 calories and 5 grams of fat per serving)	
D	Teriyaki Steak   (In a shallow pan, combine 1 Tablespoon soy sauce, 1 teaspoon cooking sherry, dash each of garlic powder and ground ginger, and 1 teaspoon sugar.  Stir to mix well.  Add a 4-ounce (raw wt.) boneless sirloin steak and turn to coat with marinade.  Refrigerate 2-8 hours, turning twice.  Preheat broiler.  Place steak on broiler pan coated with cooking spray (reserve marinade).  Broil to desired degree of doneness, about 4-5 minutes per side, basting with marinade several times.  If serving as a sauce, bring extra marinade to a boil beforehand.)
Baked potato, 1 medium, with 2 Tablespoons fat-free sour cream
Steamed broccoli, 1 cup
Seedless grapes, 1 cup
	Cayenne Chicken and Black Beans (Preheat broiler.  Spray both sides of a 4-ounce (raw wt.) boned, skinned chicken breast half with cooking spray.  Sprinkle with ½ teaspoon ground cumin, c teaspoon salt, and c teaspoon ground red pepper or to taste.  Place on broiler pan rack coated with cooking spray.  Broil 4 inches from source of heat 5 minutes.  Turn.  Broil about 5 minutes or until chicken is no longer pink in center.  Serve with ½ cup salsa and ¼ cup drained canned black beans.)
Rice, b cup cooked
Frozen mixed vegetables, cooked, 1 cup
Apple, 1	Cooked spaghetti, 1 cup
Bottled pasta sauce, any type with no more than 150 calories and 10 grams fat per cup,½ cup
Tossed salad (Combine 2 cups torn lettuce; 2 slices tomato, chopped; and 2 Tablespoons fat-free dressing.  Toss.)  
Peach or pear, 1, sliced (or ½ cup canned in water or juice) 	Black Bean-and-Rice Burrito (Combine a cup hot cooked rice, ½ cup drained canned black beans, and 2 Tablespoons salsa.  Stir well.  Spoon down center of 1 fat-free flour tortilla (8" diameter, soft taco size).  Heat in oven or microwave until warm.  Roll and serve with 2 Tablespoons fat-free sour cream.)
Fresh or frozen green beans, cooked, ½ cup
Peach or pear, 1, sliced (or ½ cup canned in water or juice) 	
S	Fat-free aspartame-sweetened yogurt, 8 ounces	Pudding, made from mix, with skim milk, ½ cup	Fat-free aspartame-sweetened yogurt, 8 ounces	Pudding, made from mix, with skim milk, ½ cup	

DPP Start Now Eating Plan, 1000-1200 Calories, Week 2

	Friday (1170 calories, 13 g. fat)	Saturday (1088 calories, 14 g. fat)	Sunday (1183 calories, 22 g. fat)	
B	Cereal, cold, 1 cup (any type that is < 110 calories per cup) or hot, ½ cup (oatmeal, cream of wheat, grits)
Fat-free milk, 1 cup 
Orange juice, ½ cup 	Fat-free aspartame-sweetened yogurt, 8 ounces, sprinkled with 
Wheat germ, toasted, 2 Tablespoons
Banana, ½ (or 1 medium apple)	Cereal, cold, 1 cup (any type that is < 110 calories per cup) or hot, ½ cup (oatmeal, cream of wheat, grits)
Fat-free milk, 1 cup 
Orange juice, ½ cup 	
L	Low-calorie frozen entree (any kind with no more than 300 calories and 10 grams of fat)
Tossed salad (Combine 2 cups torn lettuce; 2 slices tomato, chopped; and 2 Tablespoons fat-free dressing.  Toss.)  	Crackers, 8 reduced-fat Triscuits (or 1 serving of any type with no more than 160 calories and 5 grams of fat per serving)
Cottage cheese, any type, ½ cup
Pears or peaches, fresh, 2 (or 1 cup canned in juice or water)
	Chicken or turkey sandwich (Spread 1 Tablespoon reduced-fat mayonnaise on 1 slice bread.  Top with 2 ounces chicken or turkey breast, 1 lettuce leaf, 2 slices tomato, and another slice of bread.)
Vegetable soup, 1 cup
	
D	Broiled salmon steak  (Preheat broiler.  In a small bowl, combine 1 tablespoon lemon juice, 1½ teaspoons soy sauce, 1 teaspoon Worcestershire sauce, dash of hot pepper sauce, and 1 garlic clove, minced.  Brush a 4-ounce (raw wt.) salmon steak, rinsed and patted dry, with half the lemon juice mixture.  Place skin side down on broiler pan rack sprayed with cooking spray.  Broil 4-6 inches from source of heat for 5 minutes.  Baste with remaining lemon juice mixture and rotate the pan.  Broil 3-5 minutes more.  Watch it carefully so it doesn’t overcook.  Salmon will turn opaque, whitish pink and flake easily with a fork when done.  Serve with lemon wedges.)
Noodles, 1 cup cooked, tossed with 2 Tablespoons chopped fresh parsley
Frozen whole-kernel corn, cooked, ½ cup 
Steamed broccoli, ½ cup		
Seedless grapes, 1 cup	Mediterranean chicken pita  (Preheat broiler.  Spray both sides of a 4-ounce (raw wt.) boned, skinned chicken breast half with cooking spray.  Place on broiler pan rack coated with cooking spray.  Broil 4 inches from source of heat 5 minutes. Turn.  Brush with 1 Tablespoon fat-free Italian dressing.  Broil about 5 minutes or until chicken is no longer pink in center, basting with another Tablespoon dressing and turning often to prevent burning.  Season with salt and pepper to taste.  Cut into ¼” wide strips.  Fill a 7" diameter pita bread with chicken strips, 1 lettuce leaf, and 2 tomato slices, chopped.  Drizzle with 1 Tablespoon fat-free Italian dressing.)
Carrot sticks, 1 cup
Orange, 1	Soy-lemon pork chop (Preheat broiler.  In a small bowl, mix a cup soy sauce, juice of ½ lemon, and ¼ teaspoon dried oregano.  Brush a  4-ounce (raw wt.) 1"-thick center-cut boneless pork chop.  Place on a broiler pan rack coated with cooking spray.   Broil 3 inches from source of heat for 5-6 minutes on each side or until no longer pink in center, turning once and brushing with more juice mixture. ) 
Baked sweet potato, 1 medium
Steamed broccoli, ½ cup
Apple, 1	
S	Fat-free aspartame-sweetened yogurt, 8 ounces
	Pudding, made from mix, with skim milk, ½ cup
	Fat-free aspartame-sweetened yogurt, 8 ounces	

DPP Start Now Eating Plan, 1000-1200 Calories, Week 3

	Monday (1212 calories, 23 g. fat)	Tuesday (1099 calories, 14 g. fat)	Wednesday (1127 calories, 14 g. fat)	Thursday (1065 calories, 11 g. fat)	
B	Cereal, cold, 1 cup (any type that is < 110 calories per cup) or hot, ½ cup (oatmeal, cream of wheat, grits)
Fat-free milk, 1 cup 
Orange juice, ½ cup 	Fat-free aspartame-sweetened yogurt, 8 ounces, sprinkled with 
Wheat germ, toasted, 2 Tablespoons
Banana, ½ (or 1 medium apple)	Cereal, cold, 1 cup (any type that is < 110 calories per cup) or hot, ½ cup (oatmeal, cream of wheat, grits)
Fat-free milk, 1 cup 
Orange juice, ½ cup 	Fat-free aspartame-sweetened yogurt, 8 ounces, sprinkled with 
Wheat germ, toasted, 2 Tablespoons
Banana, ½ (or 1 medium apple)	
L	Chicken or turkey sandwich (Spread 1 Tablespoon reduced-fat mayonnaise on 1 slice bread.  Top with 2 ounces chicken or turkey breast, 1 lettuce leaf, 2 slices tomato, and another slice of bread.)
Vegetable soup, 1 cup	Low-calorie frozen entree (any kind with no more than 300 calories, 10 grams of fat)
Tossed salad (Combine 2 cups torn lettuce; 2 slices tomato, chopped; and 2 Tablespoons fat-free dressing.  Toss.)  

	Tuna sandwich  (Combine ½ cup canned tuna in water, drained; 1 Tablespoon reduced-fat mayonnaise; and a dash of ground black pepper.  Spread on 1 slice bread, top with 1 lettuce leaf, 2 slices tomato, and another slice of bread.)
Dill pickle, 1
Carrot sticks, 1 cup	Chef Salad (Combine 2 cups torn lettuce; 2 ounces sliced chicken or turkey breast, chopped; 2 slices tomato, chopped; and 2 Tablespoons fat-free dressing.  Toss.)
Crackers, 8 reduced-fat Triscuits (or 1 serving of any type with no more than 160 calories and 5 grams of fat per serving)	
D	Hamburger skillet  (Over medium heat, cook 4 ounces (raw wt.) lean ground beef (90% lean, 10% fat) and ½ small onion, chopped, in a nonstick skillet, stirring to break up beef, until beef is browned, about 5 minutes.  Drain off fat.  Add 2 small tomatoes, chopped, and ½ cup frozen mixed vegetables.  Bring to simmer and cook for 6 minutes or until heated through.  Season to taste with salt, pepper, and your favorite herbs.)
Rice, b cup cooked
Seedless grapes, 1 cup	Baked-in-foil chicken and vegetables (Preheat oven to 450º.  Cut a 12" square sheet of heavy duty aluminum foil.  Place a 4-ounce (raw wt.)  boned, skinned chicken breast half on foil; add 1 cup sliced carrots, 1 small green pepper, sliced, and 2 small red potatoes, thinly sliced.  Wrap in foil securely using double fold seals.  Bake 40-45 minutes until fork tender and chicken is no longer pink in center;  cooking time may vary.  Season to taste with salt, pepper, and  Italian seasoning.  Note:   Sliced onions are also good in this recipe.)  
Apple, 1	Cooked spaghetti, 1 cup
Bottled pasta sauce, any type with no more than 150 calories and 10 grams fat per cup, ½ cup
Tossed salad (Combine 2 cups torn lettuce; 2 slices tomato, chopped; and 2 Tablespoons fat-free dressing.  Toss.)  
Peach or pear, 1, sliced (or ½ cup canned in water or juice) 	Bean burrito (Spread 1 fat-free flour tortilla (8" diameter, soft taco size) with ½ cup vegetarian fat-free refried beans.  Heat in oven or microwave until warm.  Top with shredded lettuce, 2 slices tomato, chopped, 2 Tablespoons salsa, and chopped red onion to taste.   Roll and serve with 2 Tablespoons fat-free sour cream.)
Rice, a cup cooked 
Fresh or frozen green beans, cooked, ½ cup
Peach or pear, 1, sliced (or ½ cup canned in water or juice) 	
S	Fat-free aspartame-sweetened yogurt, 8 ounces	Frozen yogurt, ½ cup	Fat-free aspartame-sweetened yogurt, 8 ounces	Frozen yogurt, ½ cup

DPP Start Now Eating Plan, 1000-1200 Calories, Week 3

	Friday (1113 calories, 8 g. fat)	Saturday (1114 calories, 15 g. fat)	Sunday (1103 calories, 17 g. fat)	
B	Cereal, cold, 1 cup (any type that is < 110 calories per cup) or hot, ½ cup (oatmeal, cream of wheat, grits)
Fat-free milk, 1 cup 
Orange juice, ½ cup 	Fat-free aspartame-sweetened yogurt, 8 ounces, sprinkled with 
Wheat germ, toasted, 2 Tablespoons
Banana, ½ (or 1 medium apple)	Cereal, cold, 1 cup (any type that is < 110 calories per cup) or hot, ½ cup (oatmeal, cream of wheat, grits)
Fat-free milk, 1 cup 
Orange juice, ½ cup 	
L	Low-calorie frozen entree (any kind with no more than 300 calories and 10 grams of fat)
Tossed salad (Combine 2 cups torn lettuce; 2 slices tomato, chopped; and 2 Tablespoons fat-free dressing.  Toss.)  	Crackers, 8 reduced-fat Triscuits (or 1 serving of any type with no more than 160 calories and 5 grams of fat per serving)
Cottage cheese, any type, ½ cup
Pears or peaches, fresh, 2 (or 1 cup canned in juice or water)
	Chicken or turkey sandwich (Spread 1 Tablespoon reduced-fat mayonnaise on 1 slice bread.  Top with 2 ounces chicken or turkey breast, 1 lettuce leaf, 2 slices tomato, and another slice of bread.)
Vegetable soup, 1 cup
	
D	Broiled Fish Fillet with Lemon  (Preheat broiler.  Thaw frozen fish before baking.  Place a 4-ounce (raw wt.) fillet of flounder, sole, haddock, cod, or perch on a broiler pan coated with cooking spray.  Measure fillet at thickest part.  Broil in preheated oven 4-5 inches from heat source, about 6-12 minutes per inch, just until fish flakes with a fork.  Watch it carefully so it doesn’t overcook.   Season to taste with salt, pepper, and lemon juice.  Serve with lemon wedges.)
Noodles, 1 cup cooked, tossed with 2 Tablespoons chopped fresh parsley
Frozen whole-kernel corn, cooked, ½ cup 
Steamed broccoli, ½ cup		
Seedless grapes, 1 cup	Chicken Fajita (Cut a 4-ounce (raw wt.)  boned, skinned chicken breast half into 1" cubes.  In large nonstick  skillet, bring 2 Tablespoons fat-free Italian dressing and 2 Tablespoons lime juice to a boil.  Add chicken and cook, stirring constantly, about 4 minutes or until no longer pink in center.  Remove from pan with slotted spoon; cover chicken to keep warm.  Add to skillet 1 small onion, chopped, and 1 small green pepper, diced.  Cook, stirring constantly, for 3 minutes, until heated through and liquid is reduced.  Place the chicken and some of the vegetable mixture down the center of a warmed fat-free flour tortilla (8" diameter, soft taco size).  Fold over to enclose filling.  Serve with remaining vegetable mixture, ¼ cup salsa and 2 Tablespoons fat-free sour cream.)  
Orange, 1	Ham with Maple and Mustard Glaze (Preheat broiler.  Mix 1 Tablespoon maple syrup, 1 teaspoon prepared mustard, and 1 teaspoon cider vinegar until smooth.   Brush one side of 3-ounce slice of lean boned ham with glaze.  Place on broiler pan coated with cooking spray.  Broil 3-4 inches from heat for 2 minutes.  Brush with more glaze and broil 1 minute more.  Turn to other side and repeat.  Note:  If you like mustard, you may want to use more or use a hot mustard.)
Baked sweet potato, 1 medium, with 2 Tablespoons fat-free sour cream
Fresh or frozen green beans, cooked, 1 cup
Apple, 1	
S	Fat-free aspartame-sweetened yogurt, 8 ounces	Frozen yogurt, ½ cup	Fat-free aspartame-sweetened yogurt, 8 ounces	

DPP Start Now Eating Plan, 1000-1200 Calories, Week 4

	Monday (1159 calories, 27 g. fat)	Tuesday (1150 calories, 18 g. fat)	Wednesday (1128 calories, 14 g. fat)	Thursday (1065 calories, 11 g. fat)	
B	Cereal, cold, 1 cup (any type that is < 110 calories per cup) or hot, ½ cup (oatmeal, cream of wheat, grits)
Fat-free milk, 1 cup 
Orange juice, ½ cup 	Fat-free aspartame-sweetened yogurt, 8 ounces, sprinkled with 
Wheat germ, toasted, 2 Tablespoons
Banana, ½ (or 1 medium apple)	Cereal, cold, 1 cup (any type that is < 110 calories per cup) or hot, ½ cup (oatmeal, cream of wheat, grits)
Fat-free milk, 1 cup 
Orange juice, ½ cup 	Fat-free aspartame-sweetened yogurt, 8 ounces, sprinkled with 
Wheat germ, toasted, 2 Tablespoons
Banana, ½ (or 1 medium apple)	
L	Chicken or turkey sandwich (Spread 1 Tablespoon reduced-fat mayonnaise on 1 slice bread.  Top with 2 ounces chicken or turkey breast, 1 lettuce leaf, 2 slices tomato, and another slice of bread.)
Vegetable soup, 1 cup	Low-calorie frozen entree (any kind with no more than 300 calories, 10 grams of fat)
Tossed salad (Combine 2 cups torn lettuce; 2 slices tomato, chopped; and 2 Tablespoons fat-free dressing.  Toss.)  

	Tuna sandwich  (Combine ½ cup canned tuna in water, drained; 1 Tablespoon reduced-fat mayonnaise; and a dash of ground black pepper.  Spread on 1 slice bread, top with 1 lettuce leaf, 2 slices tomato, and another slice of bread.)
Dill pickle, 1
Carrot sticks, 1 cup	Chef Salad (Combine 2 cups torn lettuce; 2 ounces sliced chicken or turkey breast, chopped; 2 slices tomato, chopped; and 2 Tablespoons fat-free dressing.  Toss.)
Crackers, 8 reduced-fat Triscuits (or 1 serving of any type with no more than 160 calories and 5 grams of fat per serving)	
D	Sesame burger (In small saucepan, cook 2 teaspoons sesame seeds over medium-low heat just until golden, stirring constantly to avoid burning.  In bowl combine seeds with 4 ounces (raw wt.) lean ground beef (90% lean, 10% fat), 2 Tablespoons finely chopped green onions, and 1 Tablespoon soy sauce.  Shape into patty.  Place on broiler pan rack coated with cooking spray.  Broil 4 inches from source of heat for 5-7 minutes each side or to desired doneness.  Serve in hamburger bun with 1 lettuce leaf, 2 slices tomato, and desired condiments.)
Frozen mixed vegetables, cooked, ½ cup
Apple, 1	Broiled oriental chicken   (In a shallow baking dish combine ¼ cup soy sauce, ¼ cup chicken broth, 1 teaspoon sesame seeds, 1 teaspoon sugar, ½ teaspoon ground ginger, and ½ teaspoon ground black pepper.  Stir until well blended.  Add a 4-ounce (raw wt.) boned, skinned chicken breast half and turn to coat.   Marinate for 1-2 hours.  Preheat broiler.  Remove chicken from marinade (reserve marinade).  Place chicken on a broiler pan coated with cooking spray.  Broil 4 inches from source of heat 5 minutes.  Turn.  Broil about 5 minutes or until chicken is no longer pink in center.  If serving as a sauce, bring extra marinade to a boil beforehand.)
Rice, b cup cooked
Steamed carrots, 1 cup
Seedless grapes, 1 cup	Cooked spaghetti, 1 cup
Bottled pasta sauce, any type with no more than 150 calories and 10 grams fat per cup, ½ cup
Tossed salad (Combine 2 cups torn lettuce; 2 slices tomato, chopped; and 2 Tablespoons fat-free dressing.  Toss.)  
Peach or pear, 1, sliced (or ½ cup canned in water or juice) 	Bean-and-rice burrito (Combine a cup hot cooked rice, ½ cup drained canned black beans, and 2 Tablespoons salsa.  Stir well.  Spoon down center of 1 fat-free flour tortilla (8" diameter, soft taco size).  Heat in oven or microwave until warm.  Top with shredded lettuce, 2 slices tomato, chopped, and chopped red onion to taste.  Roll and serve with 2 Tablespoons fat-free sour cream.)
Fresh or frozen green beans, cooked, ½ cup
Peach or pear, 1, sliced (or ½ cup canned in water or juice) 	
S	Fat-free aspartame-sweetened yogurt, 8 ounces	Pudding, made from mix, with skim milk, ½ cup	Fat-free aspartame-sweetened yogurt, 8 ounces	Pudding, made from mix, with skim milk, ½ cup	

DPP Start Now Eating Plan, 1000-1200 Calories, Week 4

	Friday (1085 calories, 13 g. fat)	Saturday (1087 calories, 12 g. fat)	Sunday (1147 calories, 23 g. fat)	
B	Cereal, cold, 1 cup (any type that is < 110 calories per cup) or hot, ½ cup (oatmeal, cream of wheat, grits)
Fat-free milk, 1 cup 
Orange juice, ½ cup 	Fat-free aspartame-sweetened yogurt, 8 ounces, sprinkled with 
Wheat germ, toasted, 2 Tablespoons
Banana, ½ (or 1 medium apple)	Cereal, cold, 1 cup (any type that is < 110 calories per cup) or hot, ½ cup (oatmeal, cream of wheat, grits)
Fat-free milk, 1 cup 
Orange juice, ½ cup 	
L	Low-calorie frozen entree (any kind with no more than 300 calories and 10 grams of fat)
Tossed salad (Combine 2 cups torn lettuce; 2 slices tomato, chopped; and 2 Tablespoons fat-free dressing.  Toss.)  	Crackers, 8 reduced-fat Triscuits (or 1 serving of any type with no more than 160 calories and 5 grams of fat per serving)
Cottage cheese, any type, ½ cup
Pears or peaches, fresh, 2 (or 1 cup canned in juice or water)
	Chicken or turkey sandwich: (Spread 1 Tablespoon reduced-fat mayonnaise on 1 slice bread.  Top with 2 ounces chicken or turkey breast, 1 lettuce leaf, 2 slices tomato, and another slice of bread.)
Vegetable soup, 1 cup
	
D	Fish baked in foil  (Preheat oven to 450º.  Cut a 14" square sheet of heavy duty aluminum foil.  Spray both sides of a 4-ounce (raw wt.) fillet of flounder, sole, haddock, cod, or perch with cooking spray.  Place fish on foil, add 1 cup sliced carrots and 1 small green pepper, sliced.  Wrap securely in foil using double fold seals.  Bake 6-12 minutes per inch at thickest part of fillet, just until fish flakes with fork.  Watch it carefully so it doesn’t overcook.  Season to taste with salt, pepper, and your favorite herbs.)  
Red potatoes, 2 small, cooked
Seedless grapes, 1 cup	Orange-onion chicken (Coat a nonstick skillet with cooking spray.  Add 1 small onion, thinly sliced, and cook over medium heat, stirring constantly, 2 minutes.  Remove onion from skillet and set aside.  Coat skillet with cooking spray again.  Add a 4-ounce (raw wt.) boned, skinned chicken breast half.  Cook for 10-15 minutes, turning once, or until fork tender and no longer pink in center (cooking time may vary).  Remove chicken; set aside.  Add 3 Tablespoons orange juice and 1 Tablespoon orange marmalade to skillet.  Bring to boil, reduce heat to medium-high, and cook, stirring, 2 minutes.  Return chicken and onion to skillet.  Heat through, about 1 minute. )
Rice, b cup cooked
Tossed salad with orange slices (Combine 2 cups torn lettuce; 1 orange, peeled and sliced; sliced red onion to taste; and 2 Tablespoons fat-free dressing.  Toss.) 	Braised pork chop (Coat a nonstick skillet with cooking spray and heat over medium-high heat.  Add a 4-ounce (raw wt.) pork chop, loin or sirloin, trimmed of all fat, and cook about 2 minutes on each side or until browned.  Add ½ cup water.  Reduce heat to low.  Cover and simmer 10-15 minutes or until meat is fork tender.  Season to taste with salt, pepper, and your favorite herbs.) 
Baked sweet potato, 1 medium, with 2 Tablespoons fat-free sour cream
Fresh or frozen green beans, cooked, 1 cup
Apple, 1 (or use ½ cup unsweetened applesauce as topping for pork chop)	
S	Fat-free aspartame-sweetened yogurt, 8 ounces
	Pudding, made from mix, with skim milk, ½ cup	Fat-free aspartame-sweetened yogurt, 8 ounces

Free Foods

Salad greens, raw vegetables
Cabbage
Celery
Chinese cabbage
Cucumber
Endive
Escarole
Lettuce
Mushrooms
Onion
Peppers
Radishes
Romaine
Spinach
Sprouts
Summer Squash
Tomato
Zucchini

Drinks
Bouillon or broth without fat
Bouillon, low-sodium
Carbonated drinks, sugar-free
Carbonated water, seltzer
Club soda
Coffee/tea (Use only fat-free cream or skim milk in coffee or tea.  Adjust milk/yogurt servings accordingly.)
Drink mixes, sugar-free
Tonic water, sugar-free

Condiments
Artificial butter flavors (e.g., Butter
    Buds®)
Catsup (1 Tablespoon)
Horseradish
Hot sauce
Mustard
Salsa
Pickles, dill, unsweetened
Taco sauce
Vinegar, any type

Sweet substitutes
Candy, hard, sugar-free
Gelatin, sugar-free
Gum, sugar-free
Sugar substitutes (saccharine,
    aspartame)

Miscellaneous
Herbs
Lemon juice
Nonstick pan spray
Soy sauce
Spices
Worcestershire sauceWeek 1 Shopping List, 1000-1200 Calorie Plan  (These are the only foods you will need for Week 1.  Before you go shopping, check off what you already have at home.  Add any foods from the Free Foods list you’d like to buy.)

Produce, Fresh
9 	Apples, 2 (or 5 if don’t eat bananas for breakfast)
9 	Bananas, 2 (if don’t eat apples for breakfast)
9 	Orange, 1
9 	Grapes, seedless, 1 bunch (2 cups)
9 	Peaches or pears, a total of 4 (if not using canned)  
9 	Lemon, 1
9 	Lettuce, 2 large heads (enough for 10 cups in salads and to top 3 sandwiches and 1 burrito)
9	Tomatoes, 4 (enough for 16 slices) 
9 	Parsley, 1 bunch
9	Broccoli, 1 head
9 	Carrots, 1 cup  
9 	Green beans, 1½ cup (if not using frozen)
9	Celery, enough for 1 Tablespoon chopped
9	Red onion, 1
9 	Baking potatoes, 2 medium
9 	Other free vegetables:

Beverages
9	Coffee or tea
9	Diet drinks
9 	Other free beverages:

Condiments, etc.
9 	Fat-free salad dressing, 10 Tablespoons
9	Reduced-fat mayonnaise, 3 Tablespoons
9	Mustard, prepared 
9 	Dill pickles, 1
9	Salsa
9	Barbecue sauce
9	Worcestershire sauce
9	Ground black pepper
9	Salt
9	Dry mustard 
9	Brown sugar 
9	Cooking sherry 
9	Maple syrup
9	Nonstick cooking spray
9	Other free foods:

Canned foods, etc.
9	Vegetarian fat-free refried  beans, ½ cup 
9 	Canned peaches or pears, packed in juice or water (no syrup), 2 cups (if not buying fresh)
9 	Tuna, canned in water, ½ cup 
9	Vegetable soup, 2 cups
9	Bottled pasta sauce, ¾ cup (any type with no more than 150 calories and 10 grams fat per cup)

Breads and Starches
9	Bread, 6 slices
9 	Dinner roll, 1
9 	Rice, enough to make 1 cup cooked
9 	Spaghetti, 1 cup 
9 	Noodles, 1 cup
9 	Triscuits, reduced-fat, 16 (or any type of crackers with no more than 160 calories and 5 grams fat per serving)

Cereals
9	Cold cereal (any type with <110 calories per cup; examples:  Cheerios, Grapenut Flakes, Wheaties), 4 cups
 	or Oatmeal, cream of wheat, or grits, 2 cups
9	Wheat germ, toasted, 6 Tablespoons

Frozen Foods 
9	2 frozen entrees, any type with no more than 300 calories and 10 grams fat
9	Frozen yogurt, 1½ cups   
9	Frozen green beans, 1½ cups (if not using fresh)
9	Frozen mixed vegetables, 2 cups

Meats
9	Chicken or turkey breast,
oven-roasted, deli, sliced, 6 ounces
9	Boneless, skinless chicken breast halves, 4 ounces
 each raw, 2
9	Lean boned ham slice, 3 ounces cooked
9	Sirloin steak, 4 ounces raw
9 	Flounder, sole, haddock, cod, or perch, 4 ounces raw

Dairy and Refrigerated Foods
9	Fat-free milk, 1 quart
9	Orange juice, 2 cups
9	Yogurt, fat-free aspartame-sweetened, 
various flavors, 
7 (8-ounce) containers	
9	Cottage cheese, any type, ½ cup
9 	Fat-free sour cream, 6 Tablespoons 
9	Flour tortilla, fat-free, 8" diameter, soft taco size, white or whole wheat, 1
Week 2 Shopping List, 1000-1200 Calorie Plan   (These are the only foods you will need for Week 2.  Before you go shopping, check off what you already have at home.  Add any foods from the Free Foods list you’d like to buy.)

Produce, Fresh
9 	Apples, 2 (or 5 if don’t eat bananas for breakfast)
9 	Bananas, 2 (if don’t eat apples for breakfast)
9 	Orange, 1
9 	Grapes, seedless, 1 bunch (2 cups)
9 	Peaches or pears, a total of 4 (if not using canned)  
9 	Lemon, 1
9 	Lettuce, 2 large heads (enough for 8 cups in salads and to top 3 sandwiches and 1 burrito)
9	Tomatoes, 4 (enough for 16 slices) 
9 	Parsley, 1 bunch
9	Broccoli, 1 head
9 	Carrots, 2 cups  
9 	Green beans, ½ cup (if not using frozen)
9 	Baking potato, 1 medium
9 	Garlic clove, 1
9 	Sweet potato, 1 medium
9 	Other free vegetables:

Beverages
9	Coffee or tea
9	Diet drinks
9 	Other free beverages:

Condiments, etc.
9 	Fat-free salad dressing, Italian, 11 Tablespoons
9	Reduced-fat mayonnaise, 3 Tablespoons
9 	Dill pickles, 1
9	Salsa, ¾ cup
9	Worcestershire sauce
9	Ground black pepper
9	Sugar
9 	Salt
9	Cooking sherry 
9 	Oregano
9 	Soy sauce (½ cup)
9 	Garlic powder
9 	Ground ginger
9 	Ground cumin
9 	Ground red pepper
9 	Hot pepper sauce
9	Nonstick cooking spray
9	Other free foods:

Canned foods, etc. 
9 	Canned peaches or pears, packed in juice or water (no syrup), 2 cups (if not buying fresh)
9 	Tuna, canned in water, ½ cup 
9	Vegetable soup, 2 cups
9 	Canned black beans, ¾ cup
9	Bottled pasta sauce, ½ cup (any type with no more than 150 calories and 10 grams fat per cup)
9 	Pudding mix, enough to make 1½ cups prepared

Breads and Starches
9	Bread, 6 slices
9 	Pita bread, 1 (7" diameter)
9 	Rice, enough to make 1 cup cooked
9 	Spaghetti, 1 cup 
9 	Noodles, 1 cup
9 	Triscuits, reduced-fat, 16 (or any type of crackers with no more than 160 calories and 5 grams fat per serving)

Cereals
9	Cold cereal (any type with <110 calories per cup; examples: Cheerios, Grapenut Flakes, Wheaties), 4 cups
 	or Oatmeal, cream of wheat, or grits, 2 cups
9	Wheat germ, toasted, 6 Tablespoons
 
Frozen Foods 
9	2 frozen entrees, any type with no more than 300 calories and 10 grams fat
9	Frozen green beans, ½ cup (if not using fresh)
9	Frozen mixed vegetables, 1 cup
9 	Frozen corn, ½ cup

Meats
9	Chicken or turkey breast,
oven-roasted, deli, sliced, 6 ounces
9	Boneless, skinless chicken breast halves, 4 ounces each raw, 2
9	Pork chop, 1" thick center cut, boneless, 4 ounces raw 
9	Sirloin steak, 4 ounces raw
9 	Salmon steak, 4 ounces  raw

Dairy and Refrigerated Foods
9	Fat-free milk, 2 quarts
9	Orange juice, 2 cups
9	Yogurt, fat-free aspartame-sweetened, various flavors, 
7 (8-ounce) containers	
9	Cottage cheese, any type, ½ cup
9 	Fat-free sour cream, 4 Tablespoons 
9	Flour tortilla, fat-free, 8" diameter, soft taco size, white or whole wheat, 1Week 3 Shopping List, 1000-1200 Calorie Plan   (These are the only foods you will need for Week 3.  Before you go shopping, check off what you already have at home.  Add any foods from the Free Foods list you’d like to buy.)

Produce, Fresh
9 	Apples, 2 (or 5 if don’t eat bananas for breakfast)
9 	Bananas, 2 (if don’t eat apples for breakfast)
9 	Orange, 1
9 	Grapes, seedless, 1 bunch (2 cups)
9 	Peaches or pears, a total of 4 (if not using canned)  
9 	Lemon, 1
9 	Lime, 1
9 	Lettuce, 2 large heads (enough for 8 cups in salads and to top 3 sandwiches and 1 burrito)
9	Tomatoes, 6 (enough for 2 tomatoes plus 16 slices) 
9 	Parsley, 1 bunch
9	Broccoli, 1 small head
9 	Carrots, 2 cups
9 	Green peppers, 2 small  
9 	Green beans, 1½ cup (if not using frozen)
9	Onion, small, 2
9	Red onion, 1
9 	Red potatoes, 2 small 
9 	Sweet potato, 1 medium
9 	Other free vegetables:

Beverages
9	Coffee or tea
9	Diet drinks
9 	Other free beverages:

Condiments, etc.
9 	Fat-free salad dressing, Italian, 10 Tablespoons
9	Reduced-fat mayonnaise, 3 Tablespoons
9	Mustard, prepared 
9 	Dill pickles, 1
9	Salsa
9	Ground black pepper
9	Italian seasoning
9	Salt
9	Cider vinegar 
9	Maple syrup
9	Nonstick cooking spray
9	Other free foods:

Canned foods, etc.
9	Vegetarian fat-free refried  beans, ½ cup 
9 	Canned peaches or pears, packed in juice or water (no syrup), 2 cups (if not buying fresh)
9 	Tuna, canned in water, ½ cup 
9	Vegetable soup, 2 cups
9	Bottled pasta sauce, ½ cup (any type with no more than 150 calories and 10 grams fat per cup)

Breads and Starches
9	Bread, 6 slices
9 	Rice, enough to make 1 cup cooked
9 	Spaghetti, 1 cup 
9 	Noodles, 1 cup
9 	Triscuits, reduced-fat, 16 (or any type of crackers with no more than 160 calories and 5 grams fat per serving)

Cereals
9	Cold cereal (any type with <110 calories per cup; examples:   Cheerios, Grapenut Flakes, Wheaties), 4 cups
 	or Oatmeal, cream of wheat, or grits, 2 cups
9	Wheat germ, toasted, 6 Tablespoons

Frozen Foods 
9	2 frozen entrees, any type with no more than 300 calories and 10 grams fat
9	Frozen yogurt, 1½ cups   
9	Frozen green beans, 1½ cups (if not using fresh)
9	Frozen mixed vegetables, ½ cup
9 	Frozen corn, ½ cup

Meats
9	Chicken or turkey breast,
oven-roasted, deli, sliced, 6 ounces
9	Boneless, skinless chicken breast halves, 4 ounces
 each raw, 2
9	Lean boned ham slice, 3 ounces cooked
9	Lean ground beef (90% lean, 10% fat), 4 ounces raw
9 	Flounder, sole, haddock, cod, or perch, 4 ounces raw

Dairy and Refrigerated Foods
9	Fat-free milk, 1 quart
9	Orange juice, 2 cups
9	Yogurt, fat-free aspartame-sweetened, 
various flavors, 
7 (8-ounce) containers	
9	Cottage cheese, any type, ½ cup
9 	Fat-free sour cream, 6 Tablespoons 
9	Flour tortillas, fat-free, 8" diameter, soft taco size, white or whole wheat, 2
Week 4 Shopping List, 1000-1200 Calorie Plan   (These are the only foods you will need for Week 4.  Before you go shopping, check off what you already have at home.  Add any foods from the Free Foods list you’d like to buy.)

Produce, Fresh
9 	Apples, 2 (or 5 if don’t eat bananas for breakfast)
9 	Bananas, 2 (if don’t eat apples for breakfast)
9 	Orange, 1
9 	Grapes, seedless, 1 bunch (2 cups)
9 	Peaches or pears, a total of 4 (if not using canned)  
9 	Lettuce, 2 large heads (enough for 10 cups in salads and to top 4 sandwiches and 1 burrito)
9	Tomatoes, 4 (enough for 14 slices) 
9 	Carrots, 2 cups  
9 	Green beans, 1½ cup (if not using frozen)
9	Green pepper, 1 small
9	Onion, 1 small
9	Red onion, 1
9	Green onions, 2 Tablespoons
9 	Sweet potato, 1 medium
9	Red potatoes, 2 small
9 	Other free vegetables:

Beverages
9	Coffee or tea
9	Diet drinks
9 	Other free beverages:

Condiments, etc.
9 	Fat-free salad dressing, 10 Tablespoons
9	Reduced-fat mayonnaise, 3 Tablespoons
9 	Dill pickles, 1
9	Salsa
9	Ground black pepper
9	Ground ginger
9	Salt
9	Sugar 
9	Sesame seeds, 3 Tablespoons
9	Soy sauce (a cup)
9	Nonstick cooking spray
9	Other free foods:

Canned foods, etc.
9	Black beans, canned, ½ cup 
9	Orange marmalade, 1 Tablespoon
9 	Canned peaches or pears, packed in juice or water (no syrup), 2 cups (if not buying fresh)
9 	Tuna, canned in water, ½ cup 
9	Vegetable soup, 2 cups
9	Chicken broth, ¼ cup
9	Bottled pasta sauce, ½ cup (any type with no more than 150 calories and 10 grams fat per cup)
9	Applesauce, unsweetened, ½ cup (if using as topping for pork chop)
9	Pudding mix, enough to make 1½ cups

Breads and Starches
9	Bread, 6 slices
9	Hamburger bun, 1
9 	Rice, enough to make 1b  cups cooked
9 	Spaghetti, 1 cup 
9 	Triscuits, reduced-fat, 16 (or any type of crackers with no more than 160 calories and 5 grams fat per serving)

Cereals
9	Cold cereal (any type with <110 calories per cup; examples:  Cheerios, Grapenut Flakes, Wheaties), 4 cups
 	or Oatmeal, cream of wheat, or grits, 2 cups
9	Wheat germ, toasted, 6 Tablespoons

Frozen Foods 
9	2 frozen entrees, any type with no more than 300 calories and 10 grams fat
9	Frozen green beans, 1½ cups (if not using fresh)
9	Frozen mixed vegetables,  ½ cup

Meats
9	Chicken or turkey breast,
oven-roasted, deli, sliced, 6 ounces
9	Boneless, skinless chicken breast halves, 4 ounces
 each raw, 2
9	Pork chop, loin or sirloin, 4 ounces raw 
9	Hamburger, lean (90% lean, 10% fat), 4 ounces raw
9 	Flounder, sole, haddock, cod, or perch, 4 ounces raw

Dairy and Refrigerated Foods
9	Fat-free milk, 2 quarts
9	Orange juice, 2½ cups
9	Yogurt, fat-free aspartame-sweetened, 
various flavors, 
7 (8-ounce) containers	
9	Cottage cheese, any type, ½ cup
9 	Fat-free sour cream, 4 Tablespoons 
9	Flour tortilla, fat-free, 8" diameter, soft taco size, white or whole wheat, 1